Zvinhu zvose zvinofanira kuva zvakakwana mumuviri wakakwana. Kana iwe wakatsungirira kupererwa muhudyu mako uye chiuno, unogona kunyatsogadzirisa nekudzorerwa kwemaoko akaisvonaka. Mushure mezvose, zvizere, kusununguka mapfudzi nemaoko zvinogona kuparadza mufananidzo wose wechimiro chevakadzi chinenge chakavakwa.
Chikafu chekurasikirwa muzvanza
Izvi zvingaratidzika sezvinoshamisa, asi pane chirongwa chakakosha chekudya kunovaka muviri kuitira kuti tikwanise kurasikirwa nehutano zvakananga munzvimbo yemaoko, uuye navo mumamiriro akanaka.
Kutaura zvazviri, mapepa nemaoko chikamu chakaoma kwazvo chemuviri wekutapudza, kuoma kuderedza mafuta munzvimbo idzi. Nokudaro, kubata nemaoko kuchava nekutadza kwose. Nekubatsira kwekudya, kunosanganisira mhando dzezviito zvekudzidzira kusvika pakugadzirisa uye kuwedzera slimming system nemaitiro ekugadzira-maoko.
Kana chiri chikafu, pakutanga, yeuka kuti unofanirwa kunwa zvinenge 2 litita emvura yekunyorera nyore pazuva. Inogona kuva hydrogen, mineral isina gesi, mvura yakabhoderedzwa. Usafunga soda, jisi, kofi uye kunyange gorosi chaiyo kunwa. Mvura, inodha mumvura yakawanda, inoita kuti muviri wako ugone kushanda nesimba. Vongai nebasa rake rakasimba, unogona kuderedza uremu nokukurumidza.
Usanwe kunotapira-kunwa uye kutenga majeji emichero. Bvisa zvishoma kwechinguva kusvikira zvinodiwa zvekutapira, upfu, zvakabikwa, zvinonhuwira, zvinyoro, mafuta, "zvokudya zvinokurumidza", mumakedheni, "semi-finished" kubva pakudya kwayo.
Mune menyu yako inofanira kunge yakawanda kwazvo kuti unopinda mushando mutsva, mabriji, miriwo nemiriwo. Uyewo zvinotarisirwa kunwa dambudziko revithamini, uko kune vitamin A. Inobatsira zvakanakira chirwere cheganda, inopa inzwi.
Usadya mushure mokunge 19.00 uye edza kudya maawa maviri nemaawa maviri muzvikamu zvisingasviki magiramu 200. Iyi ndiyo chirongwa chezvimwe zvinonzi fractional nutrition, izvo zvakakodzera kukanganiswa kwemahombekombe.
Pawakagadzira chirongwa chekudya chekuchera maoko ako, cherechedza zvimwe zvezvigadzirwa zvemumba zvinodzorera inzwi reganda, kuderedza nhamba yemafuta emafuta echigamba.
Zvokudya zvekumba
Mutumbi Wraps
Uchi. Deredza husi hwechimiro hafu nemvura inodziya uye spoonful ye aple cider vhiniga. Isa sanganiswa pamaoko ako. Putira maoko ako nekuputika kwekudya, wozviputira nebandini kuitira kuti firimu iri nani. Isai jira rinodziya iwe pachako. Mushure mehafu yeawa, gadzirai mhirizhonga uye mutore. Isa maoko ako anti-cellulite cream.
Efirno-oily. Sakanidza, kana une ganda rakaoma, mafuta anokosha emuti nepaini pine. Iwe unogona kushandisa mafutaseji kana zvinonhuwira panzvimbo pepaini. Uine ruvara rwemaoko ane jojoba namafuta jojoba, shandisa mafutaseed uye lavender kana musidhari. Tora chero mafuta mairi madonhe 7-10. Wedzera mafuta omuorivhi uye zvishoma ruoko rwekamu musanganiswa. Shandisa musanganiswa seye muchepe nehuchi kuputira.
Coffee. Iyo yakasviba, yakasara yewaini inodhakwa, inosanganiswa nemafuta ose emiriwo. Nyatsofungisisa kusanganiswa nemaoko anoda kurerutsa. Zvadaro ita sezvinoitwa mukutanga mapeji.
Kusvitsa kwemafudzi nemaoko
Zvitsva zvinoshandiswa kupfuudza ganda remapfudzi nemaoko, pamwe nekuwedzera kushandiswa mumasero. Sokushandira mutevedzeri, gungwa guru remunyu rinogona kushandiswa, rakaputirwa shell yakaomeswa uye yakaomeswa, mazai ewaatmeal, kofi yevhu, pasi buckwheat.
Sungai zvinhu zvinoputika nejeri yewaini kana zvipukisi zviviri zvemukaka, mukisi wakasviba, mukaka wakanyorova. Iwe unogona kuparadzanisa nyaya yacho nemvura isingawaniki kana kuti acidified lemon juice. Zvino bvisa nzvimbo yezvanza nemaoko iwe uri muimba yekugezera, imba yakagadzirwa yakagadzirwa kuti ive yakasvibiswa ganda. Ita izvi kushambadzira kwemaminitsi gumi. Ipapo unogona kutora mvura.
Kushambadzira kwechikamu chinonetsa chemuviri
Ruoko rwemaoko rwunonyanya kukodzera kuwanda zvakasununguka. Ita self-massage 15 maminitsi pazuva, uye mushure memwedzi wekurapa kwakadaro iwe uchacherechedza kuti nokukurumidza ganda remaoko richava rakasununguka sei, uye mapepa ivo pachavo acharasikirwa nehuwandu. Ramba uchizviisa-mazai emaoko zuva roga roga kusvikira zvinogadziriswa zviwanikwa.
Zvose zvinokonzera zvinoshandiswa zvakasimba kubva paruoko kusvika pamapfudzi uye mapfupa. Pamberi pekushambadza, shandisa massage kushambadza ne anti-cellulite. Iwe unogona kuwedzera kwairi mafuta anokosha (marita 5-6). Chii chaunoda kuita? Nyorove kupwanya ruoko rumwe neruoko rwechipiri ruoko mushure mekudziya ganda. Ichi ndicho chikwata chokutanga mune zvakakurudzirwa kuzvishambadzira.
Rwendo rwechipiri. Slam bhaari nokukurumidza, nyore nyore. Ne ruoko rwako, nyora ganda roruoko rwako ugozunungusa zvishoma.
Hondo yechitatu mushure mekurohwa - uye inorohwa, asi nehana yakagadzikana. Panguva imwecheteyo, kurohwa kunonzwika sezwi rinowedzera, sokunge kana nekuda kwekudzima kwemaitiro aripo.
Chechina chekuzvidzivirira-mhuka ndiko kupwanya kweminwe yezvanza zveganda. Mafambiro anofanirwa kuve akatenderera.
Yeuka kuti mukati mokuzviraira uku kunodikanwa zvakanyanya, zvakasimba uye zvinorwadza kufamba, izvo zvichange zvisingadikanwi mumakumbo. Icho chiedza chete, kuputika nekugumburisa chiito chechanza chako. Kushambadza ruoko rumwe, ita zvakafanana kune rumwe rutivi.
Kudzidzira kwekuchera maoko
Makirasi ane dumbbells mumaoko avo haazotungamiri kune zvakanyanya kuvaka-musimba wemasumbu (kufanana nevhudzi vemiti), kana ukazvishandisa mumwero, usingasviki hafu yeawa rimwe zuva rimwe nerimwe. Asi dumbbells inokurudzira nzvimbo iyi yemuviri, inomanikidza misungo yemukati yemaoko uye inowedzera zvakanyanya, uye saka inorasikirwa nemafuta akawanda.
Ndiine dumbbells. Mutoro mumaoko unofanira kuitiswa sezvinotevera. Tora muruoko rumwe rutivi rwehafu kirogiramu kuora. Nokufamba kwenguva, kurema kwemutoro kunogona kuwedzerwa kusvika kune imwe kiro. Simuka zvakananga. Dhonza zvanza zvako pamberi pako, chikamu. Simbisa maoko nemutoro iwe pachako (kubhokisi) 10 times. Dzorera dumbbells bruki pasi. Tuck maoko ake kwaari zvakare ka10.
Simudza maoko ako nemutoro kusvika kumativi ekumira (maoko akadzikisa), akabata dumbbells pasi 10 nguva. Zvadaro pane imwe nzvimbo, asi mabhurusi ane dumbbells mavari anoenderera mberi.
Simudza dumbbell kubva pamafudzi kusvika 10 nguva. Zvino isa maoko ako pasi uye uaswededze navo nemitoro kumakumbo ako katatu.
Uya nechekumashure kwechanza chako chimwe chete nemutoro, uchichitarisa uye uchidzika pasi, zvino imwe.
Rara pasi pabhenji, maoko pasi kubva kubhenji. Ita ruoko rumwe rutivi rwezamu pachipfuva, zvino imwe. Uyewo ita nguva 10 neruoko rumwe.
Mira kumativi ose mana. Nechimwe ruoko, gara pasi, wechipiri kubva kumakumbo, sarudza nguva 10, uye enda mberi 10 uye shure shure. Ita zvakafanana neruoko rwechipiri.
Pasina dumbbells. Kunze kwekurovedza muviri nemutoro kunofanira kuitwa uye vamwe vasina nhumbi, asi vachikurudzira zvakanaka nzvimbo yemapfudzi nemaoko. Pokoxirovte chimwe chinhu, somuenzaniso, chikwata che sofa kana chairo bhokisi rinotakura.
Dhinda uchibva pachigaro kana chigaro, wakamira kumashure, kusvika kusvika gumi. Dzorera iwewo kubva pasi, kana zvichibvira.
Bhanisa maoko ako mumakumbo uye uzvikwevere kumativi (katatu). Kubva pachinzvimbo chakamira, tambanudza ruoko rworudyi zvichikwira uye uhukwekwe nemusoro, tambanudzire kuruboshwe. Dzokera kunzvimbo yekutanga. Ita zvakafanana neruoko rwako rworuboshwe.
Mushure mekunge mazadzisa chiito, shandisai maoko, vanyengedzei, zvinyanyisa muviri.